Dec 27 2021

Dec. 27:CLOSED MONDAY DUE TO WEATHER CONDITIONS

We are heading into the last week of the year with New Year's Day falling on this Saturday. This will be the second week of our transition before moving into the Open Build Phase which will be 10 weeks long and will take us through the CrossFit Open.

“Maclear's Beacon”

5 rounds for time of:

Run, 400 m

30 Wall Balls, 20/14 lbs

20 Toes-to-bars

Goal: 18-25 mins

Time cap: 30 mins

Today’s workout is a classic CrossFit triplet with the focus on pacing strategy and learning how to tackle a piece that challenges athletes to know when to push the pace. For those that are really solid on the toes-to-bar, you may want to push the run a little harder, then break up the wall balls with quick sets of 10, before an unbroken set of toes-to-bar. Every break on toes-to-bar is roughly 10-15 secs and every break on wall balls should be under 10 secs, so knowing where to break is key here. Also slowing down the run just a bit to stay unbroken on the wall balls and toes-to-bar may be the best bet for our more proficient athletes today. Choose a strategy and try to stick to it today.

L2:

5 rounds for time of:

Run, 400 m

20 Wall Balls, 20/14 lbs

15 Knees-to-elbows

L1:

5 rounds for time of:

Run, 200 m

30 Wall Balls, 14/10 lbs

20 AbMat Sit-ups

Limited Equipment Variation:

5 rounds for time of:

Run, 400 m

20 Dumbbell Thrusters- light load

20 V-ups

Bodyweight Variation:

5 rounds for time of:

Run, 400 m

40 Air Squats

20 V-ups